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This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Coach Transformed Her Perimenopause with These 8 “Non-Negotiable” Habits

She is in the “best shape” of her life at 41 while putting in “way less effort,” she claims

Marci Nevin marcinevin
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Are you starting to experience hormonal changes that are getting in the way of your weight loss? Marci Nevin is a perimenopause weight loss and wellness coach who helps women in perimenopause lose weight, get their “energy and waistline back,” and “beat belly fat and bloating,” she says in her Instagram bio. In a new social media post she reveals a handful of daily habit that help her keep fat at bay in her forties. “My daily non-negotiables that help me stay lean with less effort as a 41 year old woman in perimenopause,” she writes.


She Used to Go Over the Top with Diet and Exercise

“All through my 20s and up until my early 30s, I hustled my a** off to maintain a lean and fit physique. I was lifting 5-6 days a week, doing cardio, and adding extra conditioning types of workouts on top of it. While also eating a restrictive diet and rarely allowing myself to indulge in any food that wasn't ‘clean’,” she writes.

When She Put in “Less Effort” Her Body Transformed

It wasn't untilher health “hit rock bottom” and was forced to slow down that her body transformed. “But with way less effort. Wild, right?” she says. “Now at 41, I'm in the best shape of my life, and I easily maintain a body that is lean year round without putting in so much intense work or giving up the food I love. This is my playbook.”

1. She Doesn’t Hit Snooze

Marci’s health habits start literally the second she wakes up. “I never ever EVER hit snooze,” she writes. “Instead I get up right away, make my bed and start my morning routine.”

2. Meditation

Next up, she gets her zen on and focuses her mind. “I meditate, journal, and prayer to prime my mind and set the tone for the day,’ she says.

3. Walking

“I follow that up with a walk during sunrise. This has helped more than anything with keeping me energized and focused throughout the day and helping with sleep,” she continues. She calls walking, the “real secret weapon” for maintaining her weight. “I get 10,000 steps minimum,” she says.

4. Macro Tracking

Next up, she focuses on nutrition. “I track my macros so I know exactly how many calories I'm eating. Even though I no longer pre-log my days, I always have an idea of what my meals will look like and repeat the same ones often to reduce decision fatigue. I always get 100-120 g of protein and 25 g of fiber daily,” she writes.

5. Strength Training

Strength training is also part of her program. “ I move my body every day. Lifting is the priority and I do that 4x/week using a program designed for building muscle. I do Zone 2 cardio for heart and brain health,” she says.

6. Hydration

She also makes sure to hydrate. “I drink 20 oz of water first thing in the morning and before going for coffee or caffeine,” she writes.

7. High Protein Breakfast

Don’t sleep on your first meal of the day. “I also eat a big a**, high protein breakfast that keeps my hunger and cravings in check all day so I don't end up mindlessly snacking,” she says.

8. Sleep

Her last habit is giving her body the opportunity to regenerate and recharge. “I'm in bed by 9:30 and aim for a minimum of 7 hours sleep. I have a calming routine to help me relax and am off screens at least 1 hour before,” she writes.

Her Approach Is Sustainable

“I'm not special. But am a testament to what you can achieve with a sustainable approach and consistent effort. If you want it you still gotta work for it. But that can be done in a way that feels more easeful and enjoyable,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

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Marci Nevin marcinevin
Copyright marcinevin/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you starting to experience hormonal changes that are getting in the way of your weight loss? Marci Nevin is a perimenopause weight loss and wellness coach who helps women in perimenopause lose weight, get their “energy and waistline back,” and “beat belly fat and bloating,” she says in her Instagram bio. In a new social media post she reveals a handful of daily habit that help her keep fat at bay in her forties. “My daily non-negotiables that help me stay lean with less effort as a 41 year old woman in perimenopause,” she writes.

She Used to Go Over the Top with Diet and Exercise

“All through my 20s and up until my early 30s, I hustled my a** off to maintain a lean and fit physique. I was lifting 5-6 days a week, doing cardio, and adding extra conditioning types of workouts on top of it. While also eating a restrictive diet and rarely allowing myself to indulge in any food that wasn't ‘clean’,” she writes.

When She Put in “Less Effort” Her Body Transformed

It wasn't untilher health “hit rock bottom” and was forced to slow down that her body transformed. “But with way less effort. Wild, right?” she says. “Now at 41, I'm in the best shape of my life, and I easily maintain a body that is lean year round without putting in so much intense work or giving up the food I love. This is my playbook.”

1. She Doesn’t Hit Snooze

Marci’s health habits start literally the second she wakes up. “I never ever EVER hit snooze,” she writes. “Instead I get up right away, make my bed and start my morning routine.”

2. Meditation

Next up, she gets her zen on and focuses her mind. “I meditate, journal, and prayer to prime my mind and set the tone for the day,’ she says.

3. Walking

“I follow that up with a walk during sunrise. This has helped more than anything with keeping me energized and focused throughout the day and helping with sleep,” she continues. She calls walking, the “real secret weapon” for maintaining her weight. “I get 10,000 steps minimum,” she says.

4. Macro Tracking

Next up, she focuses on nutrition. “I track my macros so I know exactly how many calories I'm eating. Even though I no longer pre-log my days, I always have an idea of what my meals will look like and repeat the same ones often to reduce decision fatigue. I always get 100-120 g of protein and 25 g of fiber daily,” she writes.

5. Strength Training

Strength training is also part of her program. “ I move my body every day. Lifting is the priority and I do that 4x/week using a program designed for building muscle. I do Zone 2 cardio for heart and brain health,” she says.

6. Hydration

She also makes sure to hydrate. “I drink 20 oz of water first thing in the morning and before going for coffee or caffeine,” she writes.

7. High Protein Breakfast

Don’t sleep on your first meal of the day. “I also eat a big a**, high protein breakfast that keeps my hunger and cravings in check all day so I don't end up mindlessly snacking,” she says.

8. Sleep

Her last habit is giving her body the opportunity to regenerate and recharge. “I'm in bed by 9:30 and aim for a minimum of 7 hours sleep. I have a calming routine to help me relax and am off screens at least 1 hour before,” she writes.

Her Approach Is Sustainable

“I'm not special. But am a testament to what you can achieve with a sustainable approach and consistent effort. If you want it you still gotta work for it. But that can be done in a way that feels more easeful and enjoyable,” she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Cara Metz Cara_Metz
Copyright carametz_/Instagram

Do you want to majorly glow up in just a month? One expert has a plan for you. Cara Metz is a 50-year-old fitness trainer with over 20 years of experience and over 616,000 followers on Instagram. In a new social media post, she reveals exactly what she did to transform her body in four weeks. “Tired, bloated, and struggling. That was me at the beginning of the year! Here’s EXACTLY what I did to feel like ME again!” she writes in a post.

15-Minute Workouts, 5x a Week

The first thing she did was 15-minute workouts five times a week. “Focused on breath, technique & consistency using my BUILD plan. Prioritized strength & conditioning, because midlife women NEED muscle!” she writes.

RELATED: This Is Exactly How to Lose Body Fat This Year

Whole Food Nutrition with 80/20 Balance

She also followed the 80/20 diet, focusing on whole foods. “Following my BUILD & PUSH plan, REAL food made for women over 40. No calorie counting, no deprivation, just simple, effective meals. 20% wiggle room, because life is for living!” she said.

Managing Stress

Managing stress was also a key part of her approach. “You can’t remove stress, but you CAN learn to handle it better. Deep breaths, count to 10, let go of the small stuff,” she says.

Daily Walks

She also took daily walks for connection and movement. “Walked every day, movement is key to staying strong, happy & independent. Walking side-by-side = the best way to talk & connect!” she said.

10-Minute Morning Meditation

Another zen habit she took up? Meditation. She spent 10 minutes every morning meditating. “Creates my force field bubble to handle life’s chaos!” she writes.

Reading Before Bed for Better Sleep

And, before bed, she started reading and stopped eating. “No eating after 7PM + one chapter before bed = game-changer!” she writes.

The Combination Is Effective

“The 4 Pillars: Movement, Nutrition, Sleep & Stress,” she concludes. “Focusing on ALL 4 is what truly transformed my energy, digestion & body.”

RELATED:7 Simple Daily Exercises To Shrink Hanging Belly Fat

15-Minute Workouts Are a “Game Changer”

In another post, she reveals that she relies on short but intense workouts. “15 minute workouts have been a game changer for me and the ladies who are part of the Cara Fitness family. Do you feel you need to workout for longer? If yes. Why?” she asks.

Do Each Exercise for 50 Seconds

Cara gives the “workout breakdown” and explains that you should do each exercise for 50 seconds each with 10 seconds of rest in between. Then, “repeat the sequence 3 times for a 15 minute workout,” she says.

Here Are the Exercises

  1. Cross bicep curl
  2. Tricep kickbacks & hold
  3. Upright row & clean
  4. Back to front & front drive
  5. Stepping shoulder press.
And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week

Have you struggled to lose weight but failed time and time again? You may have to shift your mindset, says one influencer. Ashley Hughes is a mother of four who regularly shares her weight loss journey. In a new video, she reveals that establishing three healthy habits was a core part of her slim-down success, ultimately helping her drop 40 pounds.


It’s Never Too Late to Reinvent Yourself, She Says

At the start of the clip, she explains that she wants to discuss “reinventing yourself” using her own story. “I think most of us at some point think it's too late to create changes, even if deep down we really want something,” she says in the video. She hit a point “where I felt I wasn't in control of so many areas of my life, and that I just needed to accept where I was physically, financially, emotionally, really, I just felt every aspect of my life just felt sad,” she said.

She Struggled to Lose Weight for Years

“Up until that point, I had done countless weight loss challenges in my life,” she continued, explaining that after having each of her babies, “the weight seemed just to be a little more difficult to get off. You know, I'd gain weight with each pregnancy and then not lose all of it. And then I was pregnant again, which meant more weight.”

She Hit Rock Bottom

She finally hit a bottom with her weight. “This was all me. And I could accept my past decisions of never finding time to exercise and not paying attention to my nutrition. I could have accepted that this is just who I am. So why bother even trying? For a while, I actually did feel that way because I had tried so many things in the past, yet I always found myself back here, back in the same routine of eating habits and having no physical activity, a part of my daily routine. This is where I ended up every single time.”

RELATED:10 Walking Mistakes That Kept Me Fat I Vowed Never to Repeat After Losing 140 Pounds

A Discussion with Her Husband Sparked Change

However, on the last day of October, she sat down with her husband and talked about “all of the areas of my life that I wasn't happy with and that I really wanted to change,” she says. “What was interesting was the whole month of October when I was living in a state of acceptance, you know, accepting the fact that my past decisions had made up my life and that this was just who I was.”

She Decided She “Deserved More”

“When I sat down with my husband, and I had this conversation with him and just opened up about the fact that I wasn't happy and I wanted to change at that moment, I immediately felt better. I felt happier. I felt excited. It was like this moment of realizing, no, I am the creator of my life, and I get to decide what my next chapter looks like. That immediately lit a flame inside me. And I believe it takes this realization moment for all of us to decide we want more or deserve more finally, and we're far more capable of maybe what we are accomplishing,” she says.

She Committed to 6 Months

“On November 1st, I remember waking up with a new feeling inside of me that I wanted to change but wasn't sure how I was going to go about it,” she admits. She “stumbled across a little graphic on Instagram that said something along the lines of, if you committed yourself to six months of doing these things on this checklist — some of those items were working out four to five times a week, personal development, going for walks, getting eight hours of sleep, cutting out negativity — and I remember reading that and feeling a fire inside of me, and I knew that I had to do this. I had to commit myself to six months of really trying.”

RELATED:I Tried Everything, Then These 5 Habits Helped Me Lose 170 Pounds

She Focused on Personal Development

And so she started “spending time daily in personal development, meditating and focusing on removing negativity from my life, which included negative thoughts or self-talk, this was literally the answer I needed to change my life and to reinvent myself completely,” she continues. She also stopped staying up late and eating unhealthy food. “Let me tell you something I really found to be true during this whole journey. The day you decide to change, and you wake up, and you're crossing things off your checklist that are helping you move the needle towards your goals, you will never be happier than when you are working towards something,” she says.

Habit 1: Immerse Yourself Into Your New Lifestyle

What are some different ways to apply this idea and create a new daily routine that you will stick to? Here are the three habits. The first is “to immerse yourself into the world of whatever it is you're trying to go after,” she says. “To really completely reinvent yourself, you've got to be eating, sleeping, breathing, this new lifestyle.”

She recommends “following accounts on social media that will inspire you every single day to stick to your new lifestyle, unfollow anyone who maybe causes you to have negative thoughts or will distract you from becoming this new version of yourself, find podcasts, YouTube, videos, books, eBooks, all things related to your topic,” she suggests. “Maybe you've heard of the power of proximity, who you surround yourself with, you become, and this can absolutely be virtual. You don't have to know these people to be inspired by them and for them to influence your daily decisions.”

Habit 2: Create Daily Action Step Goals

“I would also make a point to create daily action step goals. Make the action your goal. So, instead of saying, my goal is to lose 20 pounds, that can be your big goal, but your goal today is to get your workout in and to stick to your meal plan. When the day is over, you will feel so much more accomplished because you achieved your goal,” she says. “When you do this consistently, your big goal happens by default. This can be applied to any goal you have. Create action step goals on a daily, weekly, and monthly basis that are bringing you closer to your big goal.”

RELATED:I'm a Bikini Competitor and Chemical Engineer and Here's How You Can Beat Hormonal Belly Fat in 3 Steps

Check in with Yourself Nightly

“A very important step is to check in with yourself every single night. Reflect on your day and the decisions you made. Did you make decisions based on your old past self, or did you make choices? This renewed higher version of yourself would make the simplest way to stay on track when it comes to reinventing yourself is to consider your highest self in every decision you make each day. Is this the choice the higher version of you would make? If not, don't do it, and eventually, you will become this person. In fact, the decisions that used to be so hard or uncomfortable for you to make will become uncomfortable for you not to make them because this is just who you are now. This is the new you,” she concludes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

Lucy_Wyndham_Read_lucywyndhamread11
Copyright lucywyndhamread/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.


Hot flashes, weight gain, and mood swings can make menopause feel like your body has turned against you. Even simple daily activities become challenging when you're dealing with night sweats and fatigue. But fitness expertLucy Wyndham-Read has turned her personal journey of resilience into a mission to help women thrive during this transition. With nearly 30 years of fitness training experience and 2.4 million YouTube followers, Lucy combines her military discipline with deep understanding of women's health to create effective, accessible workouts. Her approach, born from both professional expertise and personal transformation, makes fitness feel achievable for women at any stage of their menopause journey. Read on to discover a 15-minute workout that can help reduce menopause symptoms and restore your confidence—no equipment needed.

Understanding Menopause

"Menopause is a point in time when you've gone 12 consecutive months without a menstrual period. It happens, on average, at age 52," says Cleveland Clinic. During this time, "your ovaries stop producing reproductive hormones," leading to various physical and emotional changes. These hormonal shifts can begin years before menopause officially occurs, during a stage called perimenopause, which can last "eight to 10 years before menopause."

Recognizing Common Symptoms

The Cleveland Clinic identifies several key symptoms of menopause, including "irregular periods, hot flashes, night sweats, difficulty sleeping, emotional changes, and joint and muscle aches and pains." Exercise can help address many of these symptoms, which is why Lucy's program focuses on comprehensive fitness. "The average length of menopause symptoms is about seven years," they note, making it crucial to develop sustainable exercise habits.

Warm-Up: Essential Preparation

"We're going to start with a quick little warmup," Lucy says in her post, emphasizing the importance of properly preparing your body. The warm-up includes 10 side steps, hamstring curls, and alternating punches. "This is just going to really help mobilize through your joints and warm up your body," she explains, keeping the preparation brief but effective at just 40 seconds.

Core Focus: Managing Menopausal Weight Changes

The Cleveland Clinic notes that weight gain can be a common menopause symptom due to hormonal changes, as "you may start to lose muscle as you get older, which can affect how your body gains weight." Addressing this, Lucy introduces targeted exercises: "We're going to really work those abs," she explains, focusing on movements that "help to reduce that visceral fat that's that deeper fat that we find we often gain when we're menopausal."

Cardiovascular Health: A Critical Component

The Cleveland Clinic warns that "after menopause, your risk for cardiovascular disease tends to increase" due to multiple factors, including "the loss of estrogen" and "increased blood pressure." Lucy's workout addresses this through integrated cardio: "Exercise really does become your best friend," she shares, explaining how these movements support "bone health, joint health, heart health, brain health, metabolic health, and mental health."

RELATED: I'm a 75-Year-Old and Here Are My 15 Secrets to Staying in the Best Shape of My Life

Bone Health: Preventing Osteoporosis

"People lose an average of 25% of their bone mass from the time of menopause to age 60," states the Cleveland Clinic, largely due to estrogen loss. Lucy specifically addresses this through impact training: "The great thing is with doing these walking moves, what we're doing is we're really actually helping with your lower body bone health here as well. Because every time we stamp that foot down, it creates a piso chemical reaction which really helps build a stronger bone."

Multi-Directional Movement: Comprehensive Fitness

"Your body moves in three different directions," Lucy explains while leading lateral steps with punches. "These are way more effective than doing planks or crunches. It's far better to be standing up and doing these exercises," she advises. This approach helps maintain functional fitness, which becomes increasingly important as the Cleveland Clinic notes that "maintaining physical activity" is crucial for managing menopause symptoms.

Mental Wellbeing: Managing Emotional Changes

The Cleveland Clinic identifies several emotional changes during menopause, including "anxiety, depression, mood changes and tension." Lucy addresses the mental health aspect of menopause fitness: "This stage of our life is where I've embraced it and I feel more confident - we know who we are as women and it's a time that we can still enjoy life."

RELATED: Woman Loses 45 Pounds With Simple Walking Routine Instead of Gym

Nutrition and Lifestyle Support

The Cleveland Clinic emphasizes the importance of "lifestyle changes" in managing menopause symptoms. Lucy complements this with specific nutritional advice: "Protein is really key," she notes, but advises to "get protein through its natural sources" rather than supplements. She also recommends berries and dark chocolate (in moderation) for their antioxidant properties, and stresses the importance of staying hydrated during menopause.

Treatment Options and Exercise Benefits

While the Cleveland Clinic notes that "there are many different types of treatments for managing menopause symptoms," including hormone therapy and medication, they emphasize that "lifestyle adjustments" play a crucial role. Lucy's approach makes these adjustments accessible: "You don't need any equipment. You could even do this, let's be honest, in your pajamas."

RELATED: 50-Year-Old Takes Wegovy for 21 Days and Shares 3 Unexpected Results

Long-Term Health Investment

"What you and I have done is we've just invested in your future health," Lucy concludes. This aligns with the Cleveland Clinic's guidance that managing menopause symptoms effectively requires a comprehensive approach. The workout combines cardiovascular exercise, strength training, and flexibility work to address the various physical and emotional challenges of menopause while building a foundation for long-term health. And if you enjoyed this article, take advantage of these15 Quick Ways to Lose Body Fat Percentage in a Week.

Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you in your late thirties or early forties and struggling to lose weight? You may need to update a few simple habits, says one expert. Gabrielle Carolyn is a hormone and cortisol coach who specializes in helping women over 40 “lose fat” and “gain energy” in the “natural” way. In a new social media post, she discusses her own journey of losing 12 pounds leading up to 40 and getting in the best shape of her life. “Curious how I finally broke through my fat loss plateau?” she writes in the post, going on to reveal the four game-changing habits that enabled her to do it.


She Struggled to Lose Baby Weight in Her Mid-30s

“Turning 40 in July has me feeling amazing! But last year? It was a different story. After having my kids in my mid-30s, I struggled to lose that extra weight. It felt impossible… until I found a routine that really worked for me. Now, I’m so excited to share what made the difference!” she writes in the post.

Cortisol Was the Culprit, She Claims

Cortisol, the “stress hormone,” can “make fat loss—especially around the belly—super frustrating,” she continues. “Getting a handle on healthy cortisol is what changed everything.” Here are the four key changes she made to help her lose weight and keep it off.

RELATED:I’m a Weight Loss Doctor and Here Are 4 Easy Things You Should Do to Lose Weight

1. She Switched Up Her Workouts

The first thing she did? “Switched up my workouts,” she revealed. “I moved from cardio to strength training, which boosted my metabolism and helped burn more calories.”

Strength Training Is Great for Weight Loss

The Mayo Clinic supports strength and weight training to help reduce body fat, preserve and increase lean muscle mass, and burn calories more efficiently. Strength training may also help you:

  • Develop strong bones
  • Manage your weight
  • Enhance your quality of life
  • Manage chronic conditions
  • Sharpen your thinking skills

2. She Prioritized Sleep

She also stresses the importance of getting enough rest. “Prioritized sleep,” is her second healthy habit for losing weight. “Getting consistent, quality rest balanced my hormones and improved how I felt overall,” she says.

Other Benefits of Sleep

According to the Sleep Foundation, weight loss is one of the many benefits of getting enough sleep. Others are, it is a mood booster, promotes heart health, regulates blood sugar, improves mental function, restores your immune system, helps relieve stress, and aids in weight loss.

RELATED:Nutritionist Reveals the Only Thing You Actually Need to Lose Weight

3. She Hydrated

Drinking liquids was also key in her journey, she claims. She explains that she “stayed hydrated,” and it was very beneficial. “Upping my water intake and adding electrolytes with trace minerals helped me stay energized and balanced,” she says.

Benefits of Hydration and How Much Water You Should Drink

What is so important about hydration? The Mayo Clinic explains that water helps get rid of waste through urination, perspiration, and bowel movements, keeps your temperature normal, lubricates and cushions joints, and helps protect sensitive tissues. According to the U.S. National Academies of Sciences, Engineering, and Medicine, men should drink about 15.5 cups (3.7 liters) of fluids a day and women about 11.5 cups (2.7 liters) of fluids.

4. She Took the “Right” Supplements

To compensate for nutritional deficiencies, she took “the right supplements,” she continues. “My Cortisol Combo was the game-changer in managing stress and staying on track.”

RELATED: Fitness Coach Reveals 3 Signs You Aren't Training Hard Enough to Drop Body Fat

The “Small Changes” Made a Big Difference

Bottom line? She claims that incorporating a few key habits was a huge game-changer in her weight loss journey. “These small changes have helped me keep off those 12 pounds for over a year, and I’ve never felt better,” she writes. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.

 Brittany Ainsworth britts_getting_fit_
She Lost 115 Pounds on Ozempic After Experiencing These 8 Surprising Side Effects
Copyright britts_getting_fit_/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you on Ozempic and hoping to maximize weight loss? One experienced GLP-1 user is revealing all her secrets. Brittany Ainsworth is a weight loss warrior who has dropped 115 pounds on a weight loss drug. In a new social media post, she reveals her “top 10 weight loss hacks as someone down 115 pounds so far,” she writes, revealing her “cheat codes” for effortless fat loss.

1.Eat Protein Before Anything Else at Every Meal

Her first tip is to eat protein before anything else at every meal. “Prioritize lean protein (chicken, fish, eggs, Greek yogurt, tofu, cottage cheese) before eating carbs or fats. This fills you up, stabilizes blood sugar, and reduces cravings,” she says.

RELATED: 15 Things to Know Before Requesting Ozempic for Weight Loss

2. Use an ADHD Visual Timer for Water Consumption

Next, she suggests using an “ADHD” visual timer for water consumption. “Set a 30-60 minute visual timer to remind yourself to drink water throughout the day. Seeing the countdown prevents forgetting and ensures steady hydration,” she writes.

3. Drink 24 oz of Water Before Eating Anything in the Morning

Start your day by hydrating by drinking 24 ounces of water before eating. “This kickstarts your metabolism, flushes out toxins, and naturally reduces hunger before your first meal,” she suggests.

4. Create a Salad Bar in Your Fridge with Clear Containers

Salad bars are really fun ways to eat your greens. She recommends creating one in your fridge. “Pre-chop veggies and proteins like grilled chicken, boiled eggs, and beans in clear meal prep containers so you can build a quick, nutrient-packed salad instead of reaching for junk,” she writes.

RELATED:20 Possible Ozempic Side Effects

5. Eat the Same High-Protein Breakfast Every Day

Be consistent and eat the same high-protein breakfast every morning. “Having a go-to breakfast (like eggs & avocado, Greek yogurt & berries, or a protein smoothie) removes decision fatigue and sets the tone for a high-protein day,” she suggests.

6. Drink a Protein Shake or Bone Broth When You Get Cravings

Got a craving? Try a protein shake or bone broth. “A quick whey/casein shake or a warm bone broth satisfies cravings, supports muscle retention, and prevents snacking on processed junk,” she says.

7. Use a Smaller Plate for Meals to Trick Your Brain

When plating your food, go small. “Studies show eating off a 9-inch plate vs. a 12-inch plate makes portions look bigger and naturally reduces calorie intake,” she writes.

RELATED:What Happens to Your Body When You Stop Taking Ozempic

8. Set a 10-Minute Rule for Late-Night Snacking

Put in place a 10-minute rule for snacking at night. “If you feel hungry at night, set a timer for 10 minutes before grabbing food. Most cravings disappear, and if you’re still hungry, opt for protein or fiber-rich snacks,” she says.

9. Move for 10 Minutes After Every Meal

Make sure to move for a little bit after eating. “A short walk or light movement (like squats, stretching, or cleaning) after meals lowers blood sugar, boosts digestion, and prevents fat storage. Even better, add in a weighted vest,” she writes.

RELATED:20 Things to Avoid While on Ozempic

10. Eat From a Bowl Instead of the Package

Eat from a bowl or plate – not the package. “Never eat directly from a bag, box, or container. Pre-portion snacks into a bowl to prevent mindless overeating,” she says. And if you enjoyed this article, don't missthese 8 High-Protein Foods with Nearly Zero Calories That Melt Fat.

Angelina Stebich angeeelina.fit
Copyright angeeelina.fit/Instagram
Evidence-Based

This content references scientific studies and academic research, and is fact-checked to ensure accuracy.

Our team of licensed nutritionists and dietitians strives to be objective, unbiased, and honest.

We are committed to bringing you researched, expert-driven content to help you make more informed decisions around food, health, and wellness. We know how important making choices about your overall health is, and we strive to provide you with the best information possible.

Are you doing cardio to build muscle and lose weight? You should avoid a few common mistakes. Angelina Stebich is a fitness coach and influencer who shares her workout tips with hundreds of thousands of Instagram followers. In a new post, she reveals common mistakes people make during workouts. “4 worst ways to do cardio if you want to build muscle,” she writes. “Cardio is great for heart health and fat loss, but if your goal is muscle growth, the wrong type can sabotage your progress. Here’s what to avoid,” she says.

Doing Cardio Before Lifting

Her first mistake is super common: Doing cardio before lifting weights. According to Angelina, “it drains energy, making your strength training less effective.” Instead, you should do it after strength training.

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Doing Fasted Cardio

The second mistake is doing fasted cardio. While skipping your meal before hitting the treadmill is “popular for fat loss,” she says it isn’t good for your muscles. “It can increase muscle protein breakdown without proper fueling,” she says.

Doing Cardio on Rest Days

Another mistake lots of people make it doing cardio on rest days. “Treat rest days as true recovery. Light walking? Fine. Intense cardio? You’re just burning potential gains,” she says.

Ignoring Heart Rate Zones

Her final mistake is ignoring heart rate zones. “Staying in the fat-burning zone (low intensity) preserves muscle better than constant high-intensity work,” she says.

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Cardio Isn’t the Enemy

Her bottom line? “Cardio isn’t the enemy,” she says. “It’s about balance. Stick to 2–3 sessions per week, prioritize strength training & fuel up properly!”

More Reasons Why Doing Cardio Before Lifting Is a Bad Idea

In another post, she reveals why doing cardio before lifting is a bad idea. “Many gym-goers swear by doing cardio before lifting. While it may seem like a good idea, here are some reasons why you might put strength training first,” she says. The first reason? “Fatiguing your muscles before lifting can limit your power, performance & energy,” she says.

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Other Reasons?

Other reasons include reduced muscle gains, as “strength training relies on energy reserves, and cardio can deplete them too soon,” higher injury risk, “tired muscles = compromised form = greater risk of injury,” she says, slower progress, as “prioritizing cardio first may make it harder to progressively overload in weight training,” and decreased focus for form. “Cardio can leave you fatigued, making it harder to focus on proper lifting technique,” she says. And if you enjoyed this article, don't miss12-3-30 Walking Method: 20 Proven Tips to Lose Weight Faster.

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Are you trying to lose weight but aren’t sure what to do—or what not to do? One trainer has the answer. Whitney Reyes is a “fitness mom” and influencer who helps other moms lose weight and get in shape despite having very little time. In a new social media post, she gets real about some of the things she didn’t do to achieve her weight loss goals. “Here are the 5 important things I did NOT do while losing 2lbs per week,” she writes, adding that she ended up losing 30 pounds in three months as a “full time working mom of four.”

She Didn’t Starve Herself

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The first thing she didn’t do was starve herself. “In fact I feel like all I do is eat, even my kids make that joke—“oh mom’s eating again”😂 most nutrient dense and high protein meals like sweet potatoes & chicken are very low calorie so you can eat more of it and not rack up your calories,” she says.

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She Didn’t Do Tons of Cardio

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The second thing she didn’t do? Tons of cardio. “This is something that was widely promoted years ago in the fitness industry. HIIT ALL THE TIME. 5 mile runs a day. Recent science has shown that zone 2 cardio is the highest fat burning zone aka incline walking for 30 min!” she writes.

She Didn’t Cut Out Her Favorite Foods Completely

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She also refused to completely cut out her favorite foods. “Doing this leads to binge eating and isn’t even necessary. You can make room for your favorite foods in moderation. For example I will still eat in n out or pizza and ice cream but only once per week as a ‘cheat meal’” she writes.

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She Didn’t Spend Hours in a Gym

Blurred and cropped image of a beautiful young athletic girl in leggings and top crouches with dumbbells at home. Sport, healthy lifestyle.Shutterstock

She also didn’t spend hours in a gym. “Guys I haven’t been inside a gym in 4 years lol I’ve gotten in the best shape of my life with dumbbells and bands. It’s all you need,” she writes.

She Didn’t Skip Workouts Because of Hard Work Days

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The last thing she didn’t do was skip workouts because of hard work days. “I never skipped days bc work was stressful or hard that day. Doing this allows your brain to give into weakness. Show up ESP the days you don’t feel like it. Not only is it good for you mentally but consistency is the only way to see results,’ she says. And if you enjoyed this article, take advantage of these 15 Quick Ways to Lose Body Fat Percentage in a Week.